WOD

This One May Hurt a Little!

CrossFit VU - CrossFitView Public WhiteboardWarm upFoam Roll and trigger point shoulders. Go for a quick run to get blood flowing.MetconA: Metcon (AMRAP - Reps)Every minute, on the minute, for 21 minutes (7 sets of each): Minute 1 – 3 Hang Squat Snatches (95/65 lbs) +...

Shuttle Run Fun

CrossFit VU - CrossFithttps://www.crossfit.com/workout/2018/04/25#/commentsView Public WhiteboardWarm upStart foam rolling legs, calfs. Coaches will lead a dynamic warm upESD5 - 10 - 15 Shuttle Run (10 Rounds for time)10 rounds, each for time: 5-10-15-yard shuttle...

Hold, Hang, Press, Pull

CrossFit VU - CrossFitView Public WhiteboardWarm-upCoaches will lead a dynamic warm up... Start trigger pointing shoulders with LAX ball.A: Metcon (Time)4 rounds for time of: 60-second handstand hold 60-second static hang 15 dumbbell shoulder presses 15 weighted...

Front Squats + Accessory Work

CrossFit VU - CrossFitView Public WhiteboardWarm-upAs you come in start foam rolling lower body. Coaches will lead a warm-up.WeightliftingFront Squat (6 x 5)Build to a heavy set of 5. Not a maximal load.Accessory WorkMetcon (No Measure)Walking Lunges x 20 (use 2 KB's...

Annie + Karen

AnnouncementsCFVU is Closed Saturday June 9TH. BUT we are attending an offsite WOD for anyone who wants to come play. We are attending a community WOD at the new Maritime Park outdoor gym. Location is 301 W. Main st. Pensacola FL. Please arrive around 8:30am and the...

Fast & Heavy

AnnouncementsCFVU is Closed Saturday June 9TH. BUT we are attending an offsite WOD for anyone who wants to come play. We are attending a community WOD at the new Maritime Park outdoor gym. Location is 301 W. Main st. Pensacola FL. Please arrive around 8:30am and the...

Three 6 Minute AMRAPS

AnnouncementsCFVU is Closed Saturday June 9TH. BUT we are attending an offsite WOD for anyone who wants to come play. We are attending a community WOD at the new Maritime Park outdoor gym. Location is 301 W. Main st. Pensacola FL. Please arrive around 8:30am and the...

Back Squat + Accessory Work

AnnouncementsCFVU is Closed Saturday June 9TH. BUT we are attending an offsite WOD for anyone who wants to come play. We are attending a community WOD at the new Maritime Park outdoor gym. Location is 301 W. Main st. Pensacola FL. Please arrive around 8:30am and the...

JACK

CrossFit VU - CrossFitView Public WhiteboardWarm-upWe will have a coach lead dynamic warm up... Start to foam roll that lower body and maybe do some trigger point therapy for the shoulders.A: Jack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10...

Saturday with a Medball

CrossFit VU - CrossFit** 7 AM On Ramp RESERVE YOUR SPOTS IN WODIFY. YOU HAVE TO CHANGE THE PROGRAM TO ON-RAMP/FOUNDATIONS THEN CLICK RESERVE." Come one, come all! Bring a friend or family member with you to our Open to the public WOD. Starts at 8:30 am but if you are...

Back to Back to Back Couplets!

CrossFit VU - CrossFitView Public WhiteboardWarm-upCoaches will lead some dynamic mobility as well as a barbell warm-up for the movements.MetconA: Back to Back to Back Couplets (Time)For time: 3 rounds of: 5 bar muscle-ups 5 snatches Then, 3 rounds of: 15 deadlifts 30...

Push Press + ROMWOD

CrossFit VU - CrossFitView Public WhiteboardWarm-upStart warming up those shoulders with the COS or a band attached to the rig.WeightliftingPush Press (5 x 3)You will have about 20 minutes to complete the Push Press. Scaling Ideally, each set will be as heavy as...

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